Mushrooms come in over 14,000 different species, and can be found in nearly every biome on the planet. They are the fruiting body of fungi, and many edible species are rich in vitamins, minerals, antioxidants, and other beneficial compounds. Antioxidants are molecules that prevent the oxidation of cells, which produces free radicals and causes cellular damage to an organism. According to the National Cancer Institute, the antioxidants in mushrooms can assist in the prevention of breast, lung, and prostate cancer, among others.
Below is a list of the most common vitamins, minerals, and antioxidants found in edible mushrooms.
Vitamins
Vitamin C – Immune system support, collagen production, wound healing, also an antioxidant
Vitamin D – The only fat-soluble vitamin in mushrooms, helps with strong bones and mood
Vitamin B-1 (Thiamine) – Produces enzymes which break down blood sugar
Vitamin B-2 (Riboflavin) – Growth and development of cells, metabolism
Vitamin B-3 (Niacin) – Regeneration and proper function of cells
Vitamine B-5 (Pantothenic Acid) – Produces energy and regulates hormones
Vitamin B-9 (Folate) – Necessary for building of DNA and RNA
Vitamin B-12 (Cyanocobalamin, Methylcobalamin) – Provides energy, healthy functioning of the nervous system
Minerals
Calcium – Required for strong bones, synthesis of blood cells
Copper – Iron metabolism, red blood cell synthesis
Iron – Assist with transport, storage and use of oxygen
Magnesium – Necessary for enzymes to synthesize and use ATP for energy
Phosphorus – Cells use phosphate to transport cellular energy with ATP
Potassium – Helps maintain body fluid, blood pressure, muscle and nerve function
Selenium – Contributes to heart, thyroid, and cognitive health
Sodium – Assists with regulation of blood volume and pressure as well as pH
Zinc – Required for protein synthesis, wound healing, immune system
Antioxidants
Choline – Used by the brain and nervous system
Ergothioneine – An amino acid produced by some fungi and bacteria which is a powerful antioxidant and has displayed cytoprotective properties in vitro
Glutathione – Can neutralize harmful radicals in the body, assist in removal of mercury from the body
Other beneficial compounds
Beta-glucans – Polysaccharide sugars which help regulate cholesterol and prevent heart disease
As evidenced by their nutritional profile, edible mushroom species possess a wide-variety of health benefits. Mushrooms are vegan, low in calories, and high in fiber. They have even been called superfoods by proponents such as Paul Stamets.
Bibliography
- https://en.wikipedia.org/wiki/Mushroom
- https://www.medicalnewstoday.com/articles/278858#benefits
- https://www.medicalnewstoday.com/articles/195878#the-13-vitamins
- https://en.wikipedia.org/wiki/Calcium#Biological_and_pathological_role
- https://en.wikipedia.org/wiki/Iron#Biological_and_pathological_role
- https://en.wikipedia.org/wiki/Magnesium#Biological_roles
- https://en.wikipedia.org/wiki/Phosphorus#Biological_role
- https://en.wikipedia.org/wiki/Sodium#Biological_role
- https://en.wikipedia.org/wiki/Zinc#Biological_role
- https://www.uofmhealth.org/health-library/ta3912
- https://en.wikipedia.org/wiki/Radical_(chemistry)
- https://www.mushroomcouncil.com/nutrition-benefits/
- https://www.webmd.com/vitamins/ai/ingredientmono-1041/beta-glucans
- https://febs.onlinelibrary.wiley.com/doi/full/10.1002/1873-3468.13123
- https://www.cnn.com/2018/04/25/health/mushrooms-food-partner/index.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684116/
- https://www.medicalnewstoday.com/articles/287842#possible_health_benefits